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Old June 17th, 2009, 12:42 PM
jcsugaree jcsugaree is offline
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How to plump your butt

Hi - I have been using precision nutrition for almost 2 years - sometimes loosely and sometimes very strictly. It has done wonders for my overall health and for the first time I can see the muscles in my figure that i have worked so hard to develop. The problem is that i have cut so much fat i have lost my once round sexy but and my cup size has gone down two sizes.

I feel great - athletic and in shape and very comfortable with my size, however I do miss those womanly curves. While i realize I cannot get my chest back short of having implants - I am hoping that there are some exercises I can do to make my butt look fuller?

I have decided to stop running as much as i have been and am instead focusing on pilates and weight training so that I do not continue to cut more fat. In fact, I am going to up my calorie intake hoping a little weight would help me out in this department.

Any suggestions are welcome!! Thank you!
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Old June 17th, 2009, 02:40 PM
WaCanChaser WaCanChaser is offline
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It's true that lowering your body fat levels is going to take away some of your curves. (I'm built like a capital H if I let my body fat go even not-so-low, so I can relate.)

Having said that, there are movements that will help to lift/fill out the buttocks, and, genetics allowing, make it like a shelf you can set stuff on.

Single leg movements are great: single legged stiff-legged deadlifts, single legged regular deadlifts.

Reverse Hyperextensions.

Step ups...with the bench high enough to really work the glute/ham tie-in.

I'm starting to notice that since I've been doing a lot of squat-thrusts and burpees, my butt is getting rounder, in a good way.

So it's partly doing what you can by training the glutes, and partly how much fat you have to carry to look how you want. HTH.
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Old June 17th, 2009, 02:50 PM
tomchuk tomchuk is offline
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Saw your post, had to tell you to go look at this article: Fast Track to a Hard Ass by Chad Waterbury, over at FigureAthlete.com.

The gist: sprints sprints sprints, kettlebell/dumbell swings, glute bridges on top of a solid training program.

He includes this girl's photo in the article, and I gotta say, best ass ever! Since I read this, I've been adding sprints into my HIIT work (formerly exclusively on a bike)
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Old June 17th, 2009, 11:46 PM
Magic Wonder425 Magic Wonder425 is offline
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I recall a study in one post on the forum saying when going lower than parallel in back squats, it causes more gluteal activation.

Though, I think you're going to get quite large quads/thighs going this route.
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Old June 18th, 2009, 01:40 AM
Adam Dzsudzsak Adam Dzsudzsak is offline
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The primary action of the gluteus maximus is extension of the hip - so any exercises that do this should develop the majority of your 'plump.' So all of the exercises listed above - lunges, hypers, step-ups, deadlifts and squats will accomplish this. Please don't shy away from squats for fear of bulky legs either.

Another muscle that you wanna hit is the gluteus medius - whose primary action is abduction of the hip/femur. So doing exercises like lateral band walks and cable leg abductions will help in activating, and thus developing this muscle on the side of your butt. This will help give your butt a more shapely appearance.

Gluteus medius highlighted, gluteus maximus labelled 'c'
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Old June 18th, 2009, 04:01 AM
jezza001 jezza001 is offline
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I am going to second all the recommendations for hip extension exercises (squats, deads, lunges, split squats and step ups etc). Also i would place an emphasis on a lot of single leg work as that seems to work for me. Also the single leg work will recruit glute med more as one of its primary roles is the stabilization of the pelvis in single leg stance. This will not only give you good curves but it is also great for function
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Old June 18th, 2009, 08:12 AM
Telle Telle is offline
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in the last 2 years I have gone from nearly concave behind (my mom used to tease me and call me "no-butt") to a very round behind of which we now lovingly call my "shelf"... just powerlifting... lots of squats and deadlifts with some accessory work thrown in that other people have suggested... esp those squats below parallel
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Old June 18th, 2009, 08:13 AM
Telle Telle is offline
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in the last 2 years I have gone from nearly concave behind (my mom used to tease me and call me "no-butt") to a very round behind of which we now lovingly call my "shelf"... just powerlifting... lots of squats and deadlifts with some accessory work thrown in that other people have suggested... esp those squats below parallel
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Old June 18th, 2009, 08:21 AM
aliceward aliceward is offline
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Quote:
Originally Posted by Telle View Post
in the last 2 years I have gone from nearly concave behind (my mom used to tease me and call me "no-butt") to a very round behind of which we now lovingly call my "shelf"... just powerlifting... lots of squats and deadlifts with some accessory work thrown in that other people have suggested... esp those squats below parallel
I agree with this! I'm also developing a "bubble butt" from all the snowboarding I've been doing, so anything involving hip extension..
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Old June 18th, 2009, 12:28 PM
Roland Fisher Roland Fisher is offline
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All good advice here. I'll only add that work on these things with strength in mind. Lifting heavier than many would expect. Telle's experience is the norm for lifting women, a strong lower body means a great shape.

I'd pick a dead lift goal of perhaps 1.5 times your bodyweight. You'll be amazed at how firm and shapely your lower body will get.
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